The Protein Smoothie Tone It Ups Karena And Katrina Swear By

Nadya Wasylko; Graphic By Jocelyn Runice

This article originally appeared in the May 2016 issue of SELF.

With abs like theirs, it’s no surprise that Katrina Scott and Karena Dawn met at a gym in California. What’s amazing is how they’ve parlayed a shared love of fitness and community into the global brand known as Tone It Up. In addition to a huge following (half a million members) and a successful business selling branded products like workout gear and nutrition plans, they also host sold-out retreats from coast to coast. “If you love what you do, you won’t work a day in your life,” says Kat. 

Here, they share a few secrets to reaching your goals, as well as their go-to smoothie recipe.

1. Focus your to-dos.

While task lists help organize thoughts, a lengthy one can be as overwhelming as it is helpful. Karena suggests zeroing in on doing three things every day really well. “You’ll actually do each task in a way that you can be truly proud of,” she says.

2. Dress the part.

Headed to a big work meeting? Wear your best blazer and favorite heels. “You want an outfit that makes you feel like the girl boss you are,” says Kat. Ditto for the gym. Put on cute leggings and sneakers that make you feel strong—because you are!

3. Visualize success.

The girls are true believers in the power of seeing your future. They save inspirational quotes and photos in a shared Pinterest board to motivate themselves to stay the course. “It’s easy to get off track,” says Kat. “Everyday reminders help you reset, refocus, and stay present.”

4. Appoint a wingwoman.

Kat and Karena constantly discuss their dreams with each other, everything from their fitness goals to business aspirations. Ask a trusted person—best friend, sibling, colleague—to help you keep tabs on yours. Say, “I would really love for you to ask me about [insert a work, fitness or life goal here] in two weeks.”

5. Keep calm and smoothie on.

Here’s how Kat and Karena power up:  “Puree one cup almond milk, ½ banana, two shots of espresso, and one scoop of our Perfect Fit Protein. Freeze in an ice-cube tray. Blend five cubes, then sprinkle cacao nibs on top,” says Kat. Find more delicious and filling smoothie recipes here.

For more, pick up the May issue of SELF on newsstands, subscribe, or download the digital edition.

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